If you are looking for a small book to start yoga this is the book for you. Find the benefits of yoga and how to start exercice.

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Terms and Conditions
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Table of Contents
Foreword
Chapter 1:
Yoga Basics
Chapter 2:
What Is Hot Yoga
Chapter 3:
How Yoga Helps Stress And Hyper Activity Disorders
Chapter 4:
Helping Arthritis Ailments With Yoga
Chapter 5:
Yoga Can Help Squash Back Pain
Chapter 6:
Spiritual Healing With Yoga
Chapter 7:
Emotional Healing Thru Yoga
Chapter 8:
How To Practice Yoga Breathing
Chapter 9:
Yoga Poses And What They Are For
Chapter 10:
Possible Side Effects Of Yoga
Wrapping Up

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Foreword
We need to give more importance to our health and the
treatment of diseases. A big number of medicines treat only
the symptoms of the disease, and not the base cause. As a
matter of fact, the cause of a lot of chronic ailments is still
being researched.
It's here that Yoga therapy comes to our aid. Yoga stresses
treatment of the base cause of an ailment. It works in a
slow, subtle and marvelous manner.
Modern medicine may claim to save a life at a vital stage,
but, for pure recovery and recovering of normal health, one
should look into in the efficiency of Yoga therapy.

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Chapter 1:
Yoga Basics
Synopsis
Yoga implies "union" in Sanskrit, the language of ancient
India where yoga started. We may consider it of the union
taking place between the body, mind and spirit. Yoga is the
exercise of physical postures or poses.
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The Basic Info
Many individuals believe that yoga is simply stretching.
However while stretching is surely involved, yoga is truly
about producing equilibrium in the body by formulating both
strength and flexibleness.
Commonly, a yoga class at a gymnasium will be more
centered on the strictly physical advantages of yoga, while
one at a yoga center might dig more into the spiritual side.
A few individuals discover that the physical practice of yoga
gets to be a gateway into a spiritual exploration, while other
people simply enjoy a wonderful low-impact workout that
makes them feel awesome. Whatever your disposition, you'll
be able to discover a yoga class that accommodates your
style.
Yoga has a lot of advantages, it betters the flexibility of the
body, one’s strength grows and it is a great way of dealing
with tension. Stretching out your body in new ways will
assist it to become more flexible, bestowing greater range of
motility to muscles and joints. Yoga poses call for you to
support the weight of your own body in novel ways bettering
both your physical strength and muscle tone.
Physical activity is great for relieving tension, and this is
especially true of yoga. Because of the concentration
demanded, your daily hassles, both large and small, appear
to melt away during the time you're doing yoga.

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Yoga is separated into 8 sections known as the 8 "limbs" of
yoga. Every limb relates to a facet of accomplishing a
healthy and fulfilling life, and each builds on the one before
it. You might be surprised to hear that only one of the limbs
affects the performance of yoga postures.
Chapter 2:
What Is Hot Yoga
Synopsis
Like its title this form of yoga is predominantly practiced in
hot and humid surroundings which have this constant
temperature atmosphere.

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Behind The Heat
Apparently there are other effects that can occur with this
particular feature incorporated into the sessions of yoga. It
is interesting to note that though yoga is a very gentle and
slow moving art form, the individual can complete the
session not only feeling rejuvenated but also a little sweaty.
Therefore when the hot yoga style is practiced there is also
the aim in mind to really sweat out the unwanted negative

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elements of the body. None of those who use this style find
the excessive perspiration an unpleasant byproduct, in fact
most welcome it.
Hot yoga is a set series of yoga poses specifically designed
to be carried out in a hot or heated room. In most cases the
temperature of the environment where the hot yoga is done
is kept at about 95 – 100 degrees.
By mere virtue of the temperature alone the level of
perspiration is quite high, coupled with the yoga exercises,
the body is able to harness and emit a different level of
warmth which in turn is purported to make the individual’s
body more supple and flexible.
The following are some of the benefits derived from the hot
yoga style:
• The body’s ability to burn fat is heightened
• The fluidity of the joints, muscles, ligaments and other
supporting structures of the body are enhanced.
• Tissues and muscles are more effectively oxygenated
because the capillaries better dilate with the heated
surroundings.
• Peripheral circulation improves due to the enhancement
of sweating.

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• The metabolism rate speeds up
• The cardiovascular system get a more strenuous work
out though it is kept at a comfortable level
• The sweating element provides the detoxicification and
elimination of toxics through the skin.

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Chapter 3:
How Yoga Helps Stress And Hyper Activity Disorders
Synopsis
Yoga is an increasingly popular exercise module across the
world. Since yoga can be performed in a small space, and
gym membership is not necessary, its popularity has and
will continue to grow.
Beyond the convenience benefits yoga offers, regular
participation has effects on both the body and mind. Yoga
combines exercise with meditation, making it a manifold
effort in controlling more than one area of need.

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Calm
Yoga is another way to help individual with hyper activity
problems. As this art form teaches the individual to increase
the concentration levels and promotes mental and physical
discipline it creates elements of confidence and the ability to
focus better.
Balance is a technique practiced often in yoga exercises.
Many of the positions involve shifting your weight to
different parts of the body and balancing while breathing
deeply. Controlled breathing exercises are associated with
emotional management, which helps restore oxygen to the
brain.
All this further trains the individual to slow down and be
focused. In hyperactivity the link between the mind and
body is disturbed, therefore with yoga the mind becomes
more disciplined, while constantly promoting self awareness
and control.
Yoga works to relieve the stress levels which are a further
contributing factor for the individual who already has to deal
with hyperactivity. Yoga improves the individual’s ability to
synchronize, de-stimulate an over active nervous system.

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Another effect yoga can have when done on a regular basis
is that it promotes strength, creating a stronger, leaner
muscle. Exercises that build strength also promote sleep,
which can help to regulate unhealthy sleep habits. Without
enough sleep the problem-solving processes in the brain
become diminished, which is another way yoga helps the
mind to be able to operate at a high level. Yoga also
improves concentration and creativity and creates sense of
well-being and calm.
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Chapter 4:
Helping Arthritis Ailments With Yoga
Synopsis
Dealing with the arthritis condition can be very stressful and
painful. Most arthritis sufferers diligently seek medical

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healing or alternative healing to help deal with the possibly
debilitating disease.

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Decreasing Pain
For most the recommendation given is couple a good
exercise regiment with the necessary supplementation of
other medical prescriptions. For those who have ventured
into taking up yoga, have found that they managed to
achieve wonderful percentages of recuperation, from this
arthritis disease.
Thus yoga has over time become the mainstream methods
for dealing with arthritis conditions. Yoga provides the
gentle exercise routine for the arthritis patient who already
has to endure the perpetual discomfort of pain.
Each yoga move has a corresponding counter move and this
helps to address the various muscles and joints which are
affected by the arthritis condition. Many people who have
tried yoga have attested to the almost immediate pain relief
they have experienced after only a few supervised sessions.
When yoga is used as a form of treatment to address
arthritis, the genes in the body which function as protector
of pain and discomfort can actually be mare to function
more efficiently to create a relaxed effect. This then allows
the patient to find some immediate relief from the pain
aspect produced from arthritis.
Some researchers have linked arthritis to deep seated
resentment building up in the individual’s system. Thus with

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the help of yoga the deep seated resentment can be
addressed by focusing on restoring the balance in the chakra
system.
This chakra system is the primary energy vortex located
along the spinal column and is associated with the energy of
compassion and love for self and others.
Yoga then helps to facilitate the means for the body to be rid
of this negative energy pattern that is causing the arthritis
disease, starting from the deepest levels.

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Chapter 5:
Yoga Can Help Squash Back Pain
Synopsis
Oftentimes people resort to pain killers or other medically
prescribed items to control or reduce back pains. If the
individual decides to try the art form of yoga to address
back pain all these foreign substances can be avoided. Yoga
is natural and does not have any of the possible side effects
the prescribed medications may have.
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Relief
If done correctly, yoga can heal back pains effectively
because of the stretching and exercising of both the muscles
and joints. All it takes is a little yoga exercises every day.
Once the positions most suited to the individual are
narrowed down to address back pains, the movements can
be practiced anytime.
In order to correct any back problems certain contributing
factors need to be looked into. The incorrect posture,
improper movements, or bad body mechanics, repetitive
strenuous motions on the joints and muscles, disc injuries,
damaged or inflamed ligaments are just some of these
issues.
With the correct supervised combinations of yoga
movements all the above can be corrected, some gradually
while others more quickly. Through the various yoga poses,
specific areas of muscles and joints can be addresses and
realigned to restore the centered positions in the body.
Some of the common positions that yoga uses to address
the back pains are the locust pose, the cobra pose, and a
few poses from the tadasasna regiment.

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Besides doing all the various yoga poses to enhance the
back muscles and strengthen the posture, keeping other
regular exercises as part of the daily routine is also
recommended. Simple exercises like swimming and light
weight training are good ways to build and strengthen the
back area.
With the advancement of age, an individual should also be
conscious of the strain on the back when lifting heavy
objects or doing physically exerting exercises or work.

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Chapter 6:
Spiritual Healing With Yoga
Synopsis
Everything in life is a contribution of two factors, cause, and
effect. In using medications to treat ailments, diseases, or
illnesses, only the effect is addressed and not the root cause
of the problem in the first place.
This then allows for the problem to keep reoccurring and
further treatment has to be sought. It’s a vicious cycle that
most people today take for granted as the medication often
work quickly and satisfactorily to rid the problem.
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Your Spirit
Most main causes of diseases, ailments, and illnesses are
because of poor diets, chemicals ingested in the form of
medications or the general attitude of the individual. Yoga
techniques address these very important aspects with
postures and poses and deep breathing exercises.
Besides the yoga regiment of exercises, there is also another
side of yoga that one can specifically train on. This is the
spiritual side of yoga. Spiritual yoga teaches the individual
how to attain a simple outlook in life and not too busy the
mind with always chasing material things with the intention
of gaining satisfaction.
Yoga teaches how to get in touch with the inner man.
Through the poses and meditations, the inner self can
become centered and thus create a very powerful energy
source which in turn can provide the healing force necessary
to heal. Being able to draw from this inner power should be
the goal of every person’s spiritual harmony. Yoga brings
together physical movements with philosophical thinking
which equates the beginnings of spiritual healing.
The spiritual healing process works on three levels. The
balancing of energies thought the entire being and
maintaining the equilibrium in the consciousness are the
focal point. Using yoga to achieve spiritual healing also does

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work to the overall benefit of the individual in terms of the
reactions one has with the outer elements. With the peace
and holistic nature of the individual now possess, little can
cause negative effects in his or her life.
Chapter 7:
Emotional Healing Thru Yoga
Synopsis
The emotional well being of an individual is very important
to maintaining good health and a good attitude in life. If a
person’s emotional health is not at its optimum positive level
then all other part of the body start to break down over
time. This negative process is so subtle that very few people
if any see the connection at all.

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Free Your Mind
All emotions are considered sacred, it’s how these emotions
are handled is where the problem lies. In the practice of
yoga the individual learns how to calm the body and mind
and teaches the mind how to reach a level of peace and
contentment. When this is successfully understood and
learnt then the emotional healing process can take place.
Armed with the emotional strength derived from learning
yoga the individual learns the difference between responding
to a situation or conflict as opposed to reacting to it.

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Emotional healing helps the individual develop the thinking
that reacting to negative situation, instinctively with
emotions like anger, frustration, and grief can be controlled
and turned into responding to the situation with a more
positive attitude.
This then allows the yoga technique to promote emotional
healing from within to avoid any outside negative energy
from seeping in. in this way the individual gets to stay
connected to the spirit and truth of the inner self.
Healing emotionally through the use of yoga ensure the
individual no longer looks upon a situation with the view of
being victimized, rather this ability now gives the individual
the strength to reinforce the self identity with confidence.
On a cellular level even the body cell imprint the
corresponding emotions in our thoughts and replicate them
in the cell make up. Therefore connecting the healing
pattern with the now optimum healing levels brings about
both positive elements into the body and mind.

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Chapter 8:
How To Practice Yoga Breathing

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Synopsis
Breathing is the basis of life, without it death is inevitable.
As it is one of the most important parts of life’s results of
being alive, there is a need to learn proper breathing
techniques.
Yoga promotes this proper breathing as vital to bring oxygen
to the blood and to the brain as do science. These breathing
techniques bring about the highest form of purification and
self discipline covering both the mind and body.
Breath Correctly

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The primary intention of practicing yoga breathing is to
prepare the individual to be prepared both in body and mind
for the meditation phase. Generally most people don’t know
the importance of breathing properly. Most people breathe in
very shallow breaths which does not carry enough oxygen to
the entire body which in turn causes various negative
medical conditions. Yoga breathing is the art of taking deep
breaths to fill up almost the entire lung and then to exhale
slowly, while all the time concentrating on the process.
Here are some simple steps to yoga breathing:
• Choosing a quiet and dimly lit area or naturally lit area
• Use a comfortable yoga mat
• Sit on the mat crossed leg but pulled towards the chest
• Keep the back straight and hold the arms in a relaxed
and comfortable position on the thighs.
• Touch thumbs and index fingers together with palms
facing downwards.
• Inhale deeply while focusing on the breath taken. Do
this a few times until totally relaxed
• Concentrate on trying to breath from the abdominal
area and not just the chest. Focus on ensuring this
• Once the level is reached alternate between cheat
breathing and abdominal breathing
• Touching the index and middle fingers to the thumb
with the ring and pinky finger sticking out, press on one
nostril and breathe deeply and exhale. Alternate this
with the other nostril too.

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Chapter 9:
Yoga Poses And What They Are For
Synopsis
Each yoga pose represents a different aspect to be
addressed in the healing and enhancement of the general
health of the individual. By strengthening each body part
including abdominal muscles and the area around and near
the spinal cord better health is assured.
Each yoga pose teaches the body to bear its own weight in
that area rather than rely on other muscles to share or take
on the weight. It also helps to enhance the inner self power
and self assurance.
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The Poses
The mountain pose is one of the easiest and most commonly
used set of poses. It is purported to be so easy that it can
be learnt straight from books, thought this is not the
recommended way to start yoga.
This pose works as a good remedy to self healing and
relaxation.
The bird of paradise pose contributes to the strengthening of
the leg muscles. It also improves the balance by ensuring
the focus stays on the intended muscles and not dependant
on any others. It also helps to improve balancing while
loosening the groins and hamstrings.
The bridge pose takes a little getting used to but it works
wonders for the spinal area. Besides the main aim of
strengthening the spine, it opens the chest and improves
spinal flexibility, and stimulates the thyroid.
The cobra pose is another pose that focuses on the spinal
area. It increases the flexibility of the spine and it great for
relieving back pains.

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The dolphin pose is similar to the dog pose and is used to
enhance the blood flow and is particularly useful for those
with wrist problems commonly associated with pianist,
computer users and writers.
The dragon fly pose or also known as the humming bird
pose is quite difficult and requires a lot of practice but once
achieved it contributes to strengthening the arms and the
ability to arm balance.
There are many more poses and it’s never ending if one
wants to explore further. However in order to be effective it
is recommended that only a few poses should be picked and
used at any given time.

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Chapter 10:
Possible Side Effects Of Yoga
Synopsis
As with most things there are bound to be side effects if one
does not take the time to understand the endeavor
embarked upon. Yoga is no different, though it is known for
its grace and gentleness, it should be taken for granted and
certainly should be deviated until and unless one
understands the possible consequences of the deviation.
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What You Should Know
Some yoga movements consist of really hard to do
maneuvers though it may look easy to start with, therefore
it is very important to start the yoga adventure under
supervision of an experiences yoga practitioner.
If wrongly executed, these poses can result in serious injury
or simply be useless in terms of what the individual is trying
to get from it.

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Consulting a physician is also a good idea before thinking of
embarking on any yoga program. Some people do so
without this vital doctor’s input and even wrongfully decide
not to continue with the ongoing treatments and
medications and replace it with yoga. This elimination is only
advised and possible when some positive results are
forthcoming.
Besides experiencing pain in the wrist, neck, and back areas,
some people have experienced ligament tears and tendons
and muscles pull. There are even cases recorded stating the
side effects of vertigo though this is indeed rare.
There have also been cases of gastric problems that may
occur upon commencing a yoga series of classes. One of the
possible explanations given for this gastric condition is that
the given set of poses is not executed in the proper
sequence and thus causing the discomfort. There are also
instances of nausea, sour stomach, and vomiting.
When the yoga exercise is taken too seriously and the
warning signs of discomfort are ignored and allowed to
continue unaddressed, then some frighteningly serious
consequences may occur such as internal bleeding, severe
muscle strains, and ruptures. In these cases immediate
medical helps needs to be sought.

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Wrapping Up
The Yogic way of life includes a code of ethics, rules,
discipline and more, combined with prayer and meditation.

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Even a discussion of these matters helps one alleviate
mental tensions and alter mental attitude. Simple Asanas
help to stretch and unwind the whole body and neutralize
stresses.
The earnest practice of Yoga postures advantages all levels
of experience.
From the return of balance, flexibility, poise, health and
well-being to the body, to the cultivation of mental
equanimity, emotional balance, and interior strength.
On a physical level Yoga postures energize the glands,
organs, muscles and nerves in ways that traditional exercise
can't.

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